Type 2 Diabetes is a chronic disease affecting millions of people around the world. Uncontrolled and severe cases can lead to heart disease, kidney failure, blindness, and many more serious conditions.
Before the diagnosis of Type 2 diabetes, there occurs a point where blood glucose levels are high but not high enough for the condition to be diagnosed as diabetes. This is known as prediabetes.
Fortunately, there are ways through which you can avoid progressing from prediabetes to type 2 diabetes. Therefore, let’s get started with some of these ways.
(1) Lose Weight if You are Obese
The majority of individuals who develop Type 2 diabetes are obese or overweight. In addition, those individuals with prediabetes tend to be obese around the abdominal section. This is known as abdominal obesity, which is caused by the accumulation of visceral fat. Excessive visceral fat leads to inflammation and insulin resistance, which increase the risk of diabetes. Therefore, one effective way to prevent diabetes is to prevent obesity.
(2) Exercise on a Regular Basis
Performing some form of physical activity regularly may help in the prevention of diabetes. Exercise increases your cells’ insulin sensitivity. Therefore, when you work out, less insulin is needed to keep your blood glucose levels in the normal range.
(3) Consume a High-Fibre Diet
Consuming lots of fibre helps in weight management and is extremely beneficial for the health of the gut. Studies involving prediabetic and elderly individuals have shown that fibre helps in keeping blood sugar levels low.
(4) Reduce the Intake of Sugar and Refined Carbohydrates
Consuming sugar-laden foods or foods high in refined carbohydrates can put individuals who are on high risk of developing Type 2 diabetes on the fast track to developing full-blown diabetes. Avoiding these foods significantly decreases the risk of developing Type 2 diabetes.
(5) Drink water as your Main Beverage
Water is obviously the healthiest beverage you can consume. By sticking to water to eliminate thirst, you avoid consumption of beverages that have high sugar levels, preservatives, and other harmful additives.
(6) Avoid a Sedentary Lifestyle
It is vital to avoid living a sedentary lifestyle if you wish to prevent the onset of Type 2 diabetes. If you get absolutely no or minimal physical activity, and if you are sitting most of the day, then you are living a sedentary lifestyle. Observational studies have demonstrated a clear and consistent link between sedentary lifestyle and risk of diabetes.
Looking at the bright side, you have absolute control over most factors that cause Type 2 diabetes. Prediabetes should be seen as a motivator to make changes that can significantly reduce your overall risk. Eating healthy foods and adopting other lifestyle changes that promote healthy levels of insulin will surely help you prevent diabetes in the long run.